Catch and Overhead Throw
Catch and Overhead Throw is a compound plyometrics exercise using medicine ball that trains the lats.
PlyometricsMedicine BallBeginnerCompoundPush
Primary muscles: Lats
Secondary muscles: Abdominals, Chest, Shoulders
How to do it
- Begin standing while facing a wall or a partner.
- Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
- Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Catch and Overhead Throw from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lats volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
